Here we go!! Drop sets format for leg day!! The quads, hamstrings, calves and glutes are all in on the action today! Action packed with so many variations, a solid leg day workout!
Drop sets are typically performed in reduction of weight or sometimes duration of sets… this workout will focus on that reducing of the weight but also increased range of movement to reduce the intensity… however this is very different when applied as the intensity will increase even though you reduce either the weight or perform full range as apposed to partials for example!!
There is a lot of variety in this workout but it will be very focused at points on either the quads, hamstrings and/or glutes!
For this workout you will simply need a pair of dumbbells, your mat and a yoga block or thick book!
The timer will be on for 45 seconds each exercise with 15 seconds rest inbetween!
The dumbbells I am using for your reference are 12.5kg each.
1/2 REP SUITCASE SQUATS
1 1/2 REPS!
FULL RANGE!
LUNGE HOLD!
SWITCH SIDE!
LUNGE PULSES (switch side)
LUNGE PULSES (switch side)
FULL RANGE LUNGES (switch side)
FULL RANGE LUNGES (switch side)
1/2 REP HEEL ELEVATED SQUATS
1 1/2 REPS!
FULL RANGE!
CURTSEY TO SQUAT x2 dumbbells
SWITCH SIDE!
CURTSEY TO SQUAT x1 dumbbell
SWITCH SIDE!
CURTSEY TO SQUAT x bodyweight
SWITCH SIDE!
1/2 REP RDLS
1 1/2 REP RDLS!
FULL RANGE RDLS!
REAR STEP LUNGE x2 dumbbells
SWITCH SIDE!
REAR STEP LUNGE x1 dumbbell
SWITCH SIDE!
REAR STEP LUNGE x bodyweight!
SWITCH SIDE!
1/2 REP STAGGERED RDL
SWITCH SIDE!
1 1/2 REP STAGGERED RDL
SWITCH SIDE!
FULL RANGE STAGGERED RDL
SWITCH SIDE!
1/2 REP ELEVATED SQUATS x2 dumbbells
X1 DUMBBELL!
BODYWEIGHT ONLY!
PULSES CALVE RAISES x2 dumbbells
FULL RANGE!
PULSES CALVE RAISES x1 dumbbell
FULL RANGE!
PULSES CALVE RAISES bodyweight!
Finisher:
30/30/30
1/2 REP HIGH SQUATS x2 dumbbells
X1 DUMBBELL!
BODYWEIGHT ONLY!
Mentally as you will work through this workout, it is great to know the next exercise variation maybe dropping a dumbbell or moving from 1/2 reps to 1 1/2 reps but it is physically very demanding yet somehow so much fun!
This actually might be one of my favourite leg day workouts of the EPIC III program!
And what a way to finish it than with some bodyweight 1/2 rep squats!
Have fun today and enjoy those 15 seconds rest!
Remember to go at your own pace and think about the muscles being targeted as you perform each rep!
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Always ensure you warm up before any workout. Here’s my EPIC III 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases